esqinchi

Saturday, December 19, 2015: Back / Shoulders 1. Romanian Deadlift - 3 x 12 @ 185lbs 2. DB Arnold Press - 3 x 12 @ 70lbs - 3. Row - 3 x 12 @ 185lbs 4. Front Raise - 3 x 12 @ 45lbs - 5. Pullups - 3 x 12 6. Delt Fly - 3 x 15 @ 70lbs Good training today even though I was totally disinterested. Going to rest up for now. The remainder of the day is dedicated to football. Going to change things up next week and start doing upper/lower body days. Think this will help with any undertraining I might be experiencing. Have a good weekend!

Check us out dominating this board!

Thursday, December 17, 2015: Chest / Arms 0. Row - 750m; 3:00 1. Pushups - 3 x 66/66/68 2. EZ Curl - 3 x 12 @ 85lbs - 3. Decline Close Grip Bench - 3 x 12 @ 105lbs 4. Tricep Extension - 3 x 12 - 5. Chest Fly - 3 x 12 @ 70lbs 6. DB Hammer Curl - 3 x 12* @ 70lbs Slayed the rower today with an avg of 47spm, which is a PB for me. Good timing too since I came home and got into the preztels and choco chips. I love pretzels. Doubling up the close grip bench and tricep extensions really crushes the triceps too. Felt a little tingling in my left hand after doing these, so maybe pinched a nerve (ulnar?). Can tell I'll be feeling those in the morning. Otherwise, pretty good session; maybe a little on the slow side. This came in right at an hour. Chest feels good, getting firmer. Ready for a rest tomorrow, and then more rest for the weekend. Saturday = shoulders/back.

Wednesday, December 16, 2015: Rower - 2500m; 10:35 minutes Nothing crazy on the rower today, but I think my time is improved a bit. Even though I was at 10:30 last week, that was at a pace of 41 strokes per minute, and today was average 37spm. Feels much easier when you turn the tv on and ignore the suffering, but also tends to make me forget about pace. I think my goal for the rest of the year is to get below 10 minutes even. Not much else to report on today. Food was good, no cheating either. Back tomorrow with chest/arms.

Tuesday, December 15, 2015: Legs 1. Squat - 3 x 12 @ 310lbs 2. Squat Jump - 3 x 12 @ 70lbs - 3. Side Step Up - 3 x 12* @ 70lbs 4. Hamstring Curl - 3 x 15 @ 45lbs - 5. Bulgarian Split Squat - 3 x 12* @ 95lbs 6. Lunge Jump - 3 x 12 @ 70lbs Today was serious business leg-wise. First set of squats felt crazy heavy, but the load felt lighter by the third set. Can't believe I could follow up with the side steps though; those are a real bitch. I love doing the jumps after a strength exercise, such an awesome combination. I'd really love some more DBs but I don't feel like spending the money. I guess I could try my jumps with the bar on my shoulder, but that is kind of inconvenient since I only have one bar. Seems like more DBs would be smartest, but they are just too damn expensive, especially since it would only make sense to buy a pair of 70s or 80s. I would love to get back into DB press though, but I'm sure I'd surpass whatever I pick up in pretty short order. What a problem to have, no? Anyhow... work was slow today and yesterday which is frustrating. I suppose I should enjoy the season, especially since it will pick way back up fairly soon. Maybe cardio tomorrow. . .

Saturday, December 12, 2015: Back/Shoulders 1. Single Leg Deadlift - 3 x 12* @ 80lbs 2. Standing Shoulder Press - 3 x 12 @ 80lbs - 3. Prone Row - 3 x 12 @ 100lbs 4. Front Plate Raise - 3 x 12 @ 45lbs - 5. Pullup Trio (W/C/P) - 3 x 12 6. Lat Raise - 3 x 12 @ 30lbs Work party last night so I had some beers (3) and they made me feel a little off this morning. Managed to get this in at a decent hour, however. My pace might have been a bit slow but at least I got some work in. Ready to chill for the remainder of the weekend. Go Pack.

Thursday, December 10, 2015: Chest / Arms 1. Bench - 3 x 12 @ 205lbs 2. DB Hammer Curl - 3 x 12 @ 70lbs - 3. Fly Trio (I/D/F) - 3 x 15 @ 70lbs 4. Tricep Ext. - 3 x 12 - 5. Dips - 3 x 12 6. Drag Curls - 3 x 12 @ 80lbs Good training today, but perhaps a little low on intensity. By that I mean I went at a bit of an easier pace than normal. Was surprised to see my bench felt much easier than expected given that I haven't been under the bar for about 3 weeks. Anyhow, good day overall. Not much else going on. Rest tomorrow. Back/shoulders on Saturday.

Tuesday, December 8, 2015: Rower - 2500m; 10:30 minutes Got home too late for full on training so I hit up the rower for a bit. This really kicked my ass since I haven't done a longer row in quite a long time. Felt like my time was a bit slow, but I had previously barely made it below 9 minutes, if at all, so I guess I'm not that far off. Anyhow, was a long day and am tired now. I'll be back tomorrow with legs. Food was ok today.

7'1" at 15 years of age?!?! Christ man what's in the water over there!?? (I know, it's Scotch). Glad to see you are doing well otherwise. Strongman sounds like fun dude. Wish I had the space for a tire!

Saturday, December 5, 2015: Back / Shoulders 0. Row - 1000m, 4 minutes. 1. Sumo Deadlift - 3 x 12 @ 180lbs 2. Standing Military Press - 3 x 12 @ 70lbs - 3. Row - 3 x 12 @ 180lbs 4. Front Raise - 3 x 12 @ 45lbs - 5. Pull Up Trio - 3 x 12 6. Delt Fly - 3 x 15 @ 70lbs Forgot to post Thursday. Feeling good, eating well. Too much to do today to waste it posting on here. Back Tuesday w/ legs.

Thursday, December 3, 2015: Chest / Arms 0. Row - 750m, 4 minutes. 1. Pushup Trio (E/S/M) - 3 x 60 2. Drag Curls - 3 x 12 @ 80lbs - 3. Standing Chest Press - 3 x 10 @ 70lbs 4. Tricep Extension - 3 x 12 - 5. Decline Close Grip Bench - 3 x 15 @ 90lbs 6. Hammer Curl - 3 x 12* @ 70lbs See below...

Don't discount that you are gaining muscle, so your weight might not change a ton, depending on the circumstances. I'm actually 15lbs heavier than I was about 18 months ago but I can wear the same clothes as then just fine. Just keep an eye on the mirror, and use the scale for reference.

Wednesday, December 2, 2015: Legs 0. Rower - 750m; 2:58 minutes 1. Reverse Lunge - 3 x 12* @ 145lbs 2. Long Jump - 3 x 12 @ 35lbs - 3. Sumo Squat - 3 x 12 @ 145lbs 4. Squat Jump - 3 x 12 @ 70lbs - 5. Bulgarian Split Squat - 3 x 12* @ 85lbs 6. Lunge Jumps - 3 x 16 @ 50lbs Man, I love leg day. I thought about doing this as a circuit but this was challenging enough. Fun to get on the rower first too, and managed not to kill myself before getting into the workout. Tossed the DBs aside for the split squats and just went with the barbell. Should have done that ages ago. I'll keep that in mind for full body days so I don't end up killing my grip just trying to get through a session. Another long day again, and am pretty well beat. Homemade seitan, chili and greens for dinner. Chili for lunch. Apples. Oats with protein powder for breakfast. No real reason why I went in reverse there. Anyhow, chest/arms tomorrow.

Indeed!

Are you near a Trader Joes? They have this pumkpin pie spice bottle there that would be so awesome on your morning oats. TJ's also has the hookup on tempeh... maybe I've mentioned this before?

Tuesday, December 1, 2015: Rower - 2500m; 11:17 minutes. Really long day today with a lot of driving and then desk work. Got home much later than expected, so I just hit up the rower, as opposed to doing nothing. Feeling really tired. Eating was off today too, in terms of timing. Probably took in too few calories. My job is mentally engrossing, leaving a lot of opportunity to get distracted from normal functions like eating. Anyhow, I'll get to legs tomorrow. But for tonight, I'm starving. Rowing was good, but I need more practice. Going to add in shorter distances before training on my regular days, maybe 1000m or 750m until I can get that done in under 2-4 minutes. Problem with rowing is that when I find it hard not to sprint the whole time, and once I'm done, I'm done . . . as in for the night. Dinner time!

Saturday, November 28, 2015: Back / Shoulders 1. Romanian Deadlifts - 3 x 12 @ 185lbs 2. Arnold Press - 3 x 12 @ 70lbs - 3. Row - 3 x 10 @ 185lbs 4. Front Delt Raise - 3 x 15 @ 35lbs - 5. Pull Up Trio - 3 x 12 6. Lat Raise - 3 x 12 @ 30lbs Good training today. Happy to report that we've consumed all desserts and left-overs from Thanksgiving, and are now back to salads. However, kept the seitan roast recipe and will use on the regular. Back Tuesday!

+ 180 = 102,725

How were the casseroles? The seitan roast was awesome!

Friday, November 27, 2015: Chest / Arms 0. Rower - 1500m; 6 minutes 1. Pushup Trio (E/S/D) - 3 x 60 2. Curls - 3 x 12 @ 80lbs - 3. Incline Fly - 3 x 15 @ 70lbs 4. Tricep Extension - 3 x 12 - 5. Ring Dips - 3 x 12 6. Drag Curl - 3 x 12 @ 75lbs Rower kicked my ass and made the rest of the session a real bitch to get through. Took all of my mental strength, and a spoonful of apple-honee to get past the nausea I felt after rowing. That must really tax the entire body, which makes sense since I recall reading that rowing uses 85% of the body's muscle mass near simultaneously. Anyhow, glad to get some volume in on chest and arms. The pushups were tough, and the curls felt heavier than normal. Had a huge HUGE carb fest yesterday, so I had to make myself pay for it today. The seitan roast was really good, however. Going to really focus on diet and leaning out over the next few months. I'd like to drop 10lbs and have 99% of that be fat, which means more focus on cardio, and possibly more volume in sets. I'd also like to focus more on bodyweight movements, but my first priority is to lean out. That means going back to calorie counting, or just not letting myself slip into the weekend snacking, which tends to spiral into a couple days of eating whatever. Speaking of... I'm starving.

Thanks. That thing really kicks my ass. Good luck on the morning session tomorrow!

Wednesday, November 25, 2015: Legs a/k/a 180 Squats 1. Squats - 3 x 12 @ 310lbs 2. Squat Jumps - 3 x 12 @ 70lbs - 3. Bulgarian Split Squat - 3 x 12* @ 70lbs 4. Hamstring Curl - 3 x 15 @ 45lbs - 5. Sumo Squat - 3 x 12 @ 135lbs 6. Calf Raise - 3 x 12 @ 135lbs Man, not going to lie, when I got under that squat bar at the top of this session I was a little worried because it felt HEAVY. I also ate too much before training tonight, so I had some muscle cramps there at the beginning with all of the jumping. Pretty sure it's blood shunting from the stomach to legs, but could be wrong. Either way, the body is gross. Ate a bunch of junk today. Not impressed with my diet skills lately; way too much indulgence. Going to clean that up after this week. Full body + row tomorrow.

Tuesday, November 24, 2015: Rower - 2000m, approx 9 minutes. Haven't been on the rower in at least 6 weeks, maybe 8. Really showed too. Even after only a few minutes I was winded. I was also starving when finished, and my feet felt like they weighed 50lbs each. I was supposed to do legs today, but I got a late start training so I just figured I'd hop on the rower and hit up legs tomorrow. I'm beyond excited to have four days away from the office too! Going to indulge on Thursday, but I'll be sure to get some solid training in that morning so the day isn't a total waste. Don't think I'll be drinking any beers though; maybe one Legs tomorrow.

Find your protein yet? We are going to make this . . . http://www.vegetariantimes.com/recipe/holiday-seitan-roast/ Vegan, of course.

Pizza tonight mate!